August 6, 2008
BW = 187-190.0
*no fast, binged on pizza last night*
Row@4 - 500m 1:41.5
double under practice - 1 minute
2. Gymnastic Warmup
handstand pushup - 5, 3, 4 (tried to go head to floor)
ring rows - w feet on high box - 6, 6, 6
band rotation - Iron Woody red band - 10L/R, 10L/R, 10L/R
3. Mobility/Movement Prep warmup
elbow to instep - in place - 4L/R
lateral lunge with a drop lunge - 6L/R
glute bridge - 10
inverted hamstring -backward- 6L/R
4. Neck WU
swiss ball isometric holds against wall - 50 seconds - front/left/right
5. Strength (1 minute rest between each work set)
1-arm DB bench press - 40 x 5L/R, 50 x 5L/R, 60 x 5L/R, 70 x 5L/R, 80 x 5L/R
superset: (no rest between sets)
slow eccentric cable curl - 10 count negative - 70 x 5, 70 x 5, 70 x 5
back extensions - slow - 10, 10, 10
6. Metcon Thruster practice
Thruster practice - 45 x 5, 95 x 5 (going full ROM to full extension at the top)
For time: 45 x 95# thrusters
10, 5, 6, 6, 4, 6, 5, 3
Total time: 6:55
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~7 minutes
-row- 1:41 wasn't exhausting but a bit harder than I should have done as my warmup, oops, talking to Derek made me think about setting a 500m PR
-DU's - It's coming along
-1-arm bench - Instead of straight sets I went down and went up, 80 was hard but I can go up.
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm, burning but no pain = good.
-back extensions - did these slow today and really concentrated on firing both sides of my lower back
-Thrusters - I'm not sure when I last did barbell thrusters so threw this in here to make that old weakness of mine a strength. What killed me wasn't so much the lack of wind but the wrist pain, I constantly found myself holding the bar on my fingers for the press, a really bad habit that was putting a hurting on my wrists. When I started out I would be pressing with my palms but after a few reps I kept reverting with the bar on my fingers. I kept having to put the bar down and shake out my hands.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."